Conditions: chillly 33, clear skies
PAX: James Connolley (Beauty), Josh Rammel (Banjo), Eli Rhodes (Old Crow), Jay Bennet (Almond Joy), Travis Best (Fire Marshall Bill), Gavin Moore (Green Thumb) -Q,
QIC: Green Thumb
The mission of F3 is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
Workouts are always free
Are open to all men
Held outdoors (or Virtual during a pandemic), rain or shine, heat or cold
Lead by men who participate in the workout in a rotating fashion, with no training or certification needed.
End with a COT
“Saber Swings” x18 (wrist warmup) (patent pending)
Abe Vigodas x20
Morccan Nightclubs x10 each side
Mosey to Shelter
Age Guessing Game:
x1 PAX is the runner. The runner chooses another PAX to guess their age.
Guessed number of years off=laps taken by the runner while group of PAX does isometrics.
Q was hoping for bigger discrepancies…highest # of laps was 3.
Isometrics performed: Balls to the Wall, Planks, reverse plank, lunges, more balls to the wall XD, wall sits, Al-Gores.
Cool Runnings Crew joined in for a round because [redacted] just wanted to run more!
x25 burpees because no one guessed right on.
Deconstructed Alligator Merkins:
-x9 side leg climbers each side
-x9 full alligator merkins
Circle of Mary: each PAX freed to lead an exercise
Cooldown Mosey around Empie
CoT: Prayers for Almond Joy’s son Silas-trouble with recurring spiritual warfare nightmares. Continued prayers for Seahorse’s daughter Blueberry; recovery not trending steadily upwards as hoped.
Thanks for a great Birthday! Love you guys!
Green Thumb Out